Category Archives: base camp

Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!

 

If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

Base Camp.

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.

 

Camp #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary. Once these steps become habits move to Camp #3.

Camp #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

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Surprisingly simple decisions for your best health!

My eyes open and I’m making decisions: Should I hit the snooze button?

Will I wear the pink top with blue jeans? Make coffee or pick it up?

Who will take the kids to swimming?

What to have for dinner?

Today I will make approximately 35,000 decisions, and so will you!  Wow, I’m tired before the day begins. (If you are the mother of young children that number is probably doubled!) Many of those decisions won’t even take much thought.

But, I’ve learned that life is about stopping for a minute before I make a decision. That gives me just enough time to think and then make the healthiest choice.

 

As we climb up the Mountain of Health and Well-being, it is essential that we take one little step forward, make one healthy decision at a time. We don’t have to think about later today or tomorrow or next week, just right now and this choice.

All those little steps make a difference. Mountains are climbed one step at a time!

Right now you are reading this blog post! Yeah! That’s a good decision, a good little step forward. Give yourself a pat on the back!

Last week I shared Cecile’s success story. Cecile made lots of little decisions, lots of little steps that led to her success.

I want to challenge you today. Whenever you have to make a decision, STOP for just a minute and really THINK about it. Then, MAKE that decision a healthy one.   It’s like the Fireman’s statement, stop,drop and roll. Ours is stop, think and make!

Decisions

Cecile has success because she takes these healthy little steps every day. You might recognize them as the little steps of Base Camp and Camp #2. You can click on the link and it will give you more information on that choice. Here are some decisions, or little steps Cecile makes and you can too!

Use a smaller plate

Choose fruit as a snack

Pick water to drink

Move your body everyday in a fun way

Read your Bible and learn a verse

Pray and ask God for help

Say no thank you to dessert

Choose chicken or fish

Take healthy snacks in the car

Keep a positive attitude and repeat healthy self-talk statements

Talk with an accountability partner

Opt for carrots and celery sticks for evening snack

Keep tempting foods out of your house

TODAY’S little STEP: Whenever you have to make a decision, STOP for just a minute and really THINK about it. Then, MAKE that decision a healthy one. Take one little step forward with each healthy choice. Every mountain is climbed one step at a time!

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Past failure will never define me!

Wow Baby it’s cold outside! It’s so easy to stay inside on cold days and eat comfort foods. Or curl up with a good book and a sweet drink. We can be lulled into thinking that we can take a break from healthy eating and exercise. Our old habits are so comfortable and way to easy to go back to. This healthy life style takes lots of little steps and some falls too. But let’s not let the falls discourage us; they are part of the learning process!

We’ve all watched a baby learn to walk. He takes a wobbly step or two and falls down. He rights himself, gets his balance and takes another couple of wobbly steps. We know that for him to learn to walk he will have numerous falls. We would never say, “ oh he’s falling too much. He’ll never be a walker”.

Yet, when we have a ‘fall’ with our healthy lifestyle our inner critic says, “ you failed again. You’ll never get it right. Just quit…. again.” But, just like the baby we must keep taking the next step forward.

 

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Don’t give into feelings of defeat! Silence the inner critic, the perfectionist that tells you that if you can’t do it perfectly to quit! Keep fighting the battle!

You are making a difference in your health with every little fall you take and every step you make!

So if you’ve had a little fall let’s take a little step forward together. You can do it, my friend!

Here are the little steps we are working on for Base Camp.

  1. Switch to a smaller plate or bowl at each meal or snack.

  2. 10 minutes of exercise a day

  3. Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

  4. Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”. Isaiah 41:13

Camp #2 little steps are:

  1. Drink water in place of other beverages. Continue with the smaller plate or bowl.

  2. 15 minutes of exercise per day.

  3. Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

  4. Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

You decide which camp is best for you or maybe a combination of both. Take the next little step, because they all make a difference.

Every mountain is climbed one step at a time!

Remember our core scripture verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

Today’s little step: Take the next little step that is best for you! Silence the inner critic! Remember the baby and keep taking little steps.

If you have found this helpful please share it with your friends.

 

 

 

SMART STRATEGIES TO NAVIGATE SUMMER VACATIONS

SMART STRATEGIES TO NAVIGATE SUMMER  PARTIES AND VACATIONS

   No more waiting.  No more failure.  No more disappointment!  A lifestyle change is something we can do!  Even if we have weddings and barbecues to attend we can take these little steps. We can incorporate these little steps into our vacation plans.  We don’t need to wait until the summer is over.

Welcome to Base Camp! We have now received all of our climbing equipment and we have met our Guide.  We are ready to get climbing up the mountain of health and well-being!  Pretty soon we’ll be climbing to our next camp.

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If you are already climbing….keep going girlfriend.  Good for you!  If you’ve already had a few little slips, that’s o.k.  Grab your climbing gear and start where ever you are.  Our gentle Guide, Jesus, always climbs beside us and encourages us. does-god-care-about-my-health/

Or get started on the climb, right now!

Here are the 4 little steps!

# 1 Backpack – no diet, just use a smaller plate or bowl at each meal or snack

Click on this link for previous info.

https://littlestepstohealth.com/2015/06/22/1-sneaky-trick-to-lose-weight/

#2 Hiking boots – 10 minutes a day of intentional exercise.  Start with 2 five-minute periods if you’re new to exercise.

Click on this link for previous info.

https://littlestepstohealth.com/2015/06/15/what-everyone-ought-to-know-about-10-minutes-of-exercise

#3 Helmet – repeat this healthy self-talk statement daily:  “I can make small changes. These little steps are easy for me to do and they make a difference. Taking care of me is important!”

Click on this link for previous info.

https://littlestepstohealth.com/2015/06/08/youll-never-guess-what-little-change-makes-a-big-difference-to-your-health/

#4 Safety ropes – pray and ask Jesus for His help.  Choose a verse to memorize. Here’s a good verse to use to get started. Isaiah 41:13 “For I am the LORD, your God, who takes hold of your right hand and says to you, ‘Do not fear, I will help you.’”

Click on this link for previous info.

https://littlestepstohealth.com/2015/06/29/essential-steps-to-access-gods-power/

That’s it! Four little steps that make a difference!

TODAY’S little STEP: Find an accountability partner.  You can check in with me by leaving a reply or comment at the end of the blog post.  We can exchange emails and I will gladly be your accountability partner.  Or, find a family member or friend that you can report to.  Pick someone who will be encouraging but firm.  You need to check in once a week and report on your climbing progress!   Report on each of the 4 little steps.

Remember dear friend that Jesus’ power is available and He loves you!

Every mountain is climbed one small step at a time!

Little changes make a difference!

Here’s a quick little outline of the four little steps!

 # 1 Backpack – no diet, just use a smaller plate or bowl at each meal or snack!

#2 Hiking boots – 10 minutes a day of intentional exercise

start with 2 five-minute periods if you’re new to exercise

#3 Helmet – repeat this healthy self talk statement daily

I can make small changes.

These little steps are easy for me to do and they make a difference.

Taking care of me is important!

#4 Safety ropes – pray and ask Jesus for His help

Choose a verse to memorize.

Here’s a good verse to use to get started.

“Isaiah 41:13 For I am the LORD, your God,

who takes hold of your right hand and

says to you, “Do not fear, I will help you.”

That’s it! Four little steps that make a difference!

Every mountain is climbed one small step at a time!

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FOUR LITTLE STEPS TO GETTING HEALTHY!

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Every mountain is climbed one little step at a time!

Here’s the sneak peak at the four little steps at Base Camp.

Four little steps that everyone can do!

Come join me as we climb the mountain of health and well being.

Hey, how are you today? Nice to see you again!

I’m so glad you’re back.

I’m planning to post regularly on Monday mornings.

I’ve been praying for you, dear sister.

Praying that God will help you as you take these little steps.

Every little step makes a difference!

You’re here reading this information today and that’s a good little step!

For those of you who would like to get climbing right away,

here’s a sneak peak at the 4 little steps.

   You will continue to eat the same foods.

You will switch to a smaller size plate and bowl for your meals and snacks.

You may need to go to the Dollar store

and buy a few smaller plates and bowls just for you and this small step.

 If you are not currently physically active you need to move your body

in an enjoyable way for 10 minutes everyday.

Set a timer and do chair exercise

or walk inside your home for two 5 minute periods, as a start.

If you are already physically active

it’s still 10 minutes of intentional exercise everyday.

You choose what works for you!

 

We have lots of negative thoughts in our minds

regarding our success with our health and well-being.

We will exchange them with positive thoughts.

Put this statement somewhere where you will see it

and say it out loud often.

HEALTHY SELF-TALK STATEMENT

I can make small changes.

These little steps are easy for me to do and they make a difference.

Taking care of me is important!

 

normal-hooks-56699_640 Our Great God created your body

and He wants you to take care of it.

Pray throughout your day and ask for His help

and strength as you take these little steps.

Claim the power available in the Bible.

Choose a verse, memorize it,

put it on your computer and your phone,

and meditate on it.

Here’s a good verse to use to get started.

“Isaiah 41:13 For I am the LORD, your God,

who takes hold of your right hand

and says to you, “Do not fear, I will help you.”

That’s a sneak peak at the 4 little steps.

Little steps that make a difference and are easy to do!

Each step will be explained in more detail in upcoming posts.

Hopefully any questions you have will be answered.

If not please don’t hesitate to leave a reply

and I’ll get back to you as soon as I can.

 You can also click on the recent comments and interact with each other.

I love hearing from you!

I’d like to know if two posts a week would be helpful?

Today’s Little Step- Start these 4 little steps if you’re ready to climb.

Or keep visiting the blog to learn about the steps in more detail.

Stop by the blog next time to meet our Guide.

He knows our struggles and our silent agonies.

He knows the despair we feel about these health issues.

He knows the depth of our heart’s cry.

Come by and learn of His love for you!

 

Ready to change? Let’s get going!

READY TO GET STARTED?  

HERE WE GO!

You’re back!

You are already taking some little steps to be healthy

and well by stopping by and reading this blog post.

Good for you!

I was away celebrating my 30th Wedding Anniversary

with my husband this weekend.

Glad to be back and

ready to get the next posts ready for you to get started on your climb!

Every little step makes a difference.

Together we are going to climb the mountain of health and well being.

We’ll symbolically borrow mountain climbing tools,

strategies and jargon.

It’ll be a unique way to get healthy

and well and it’ll be fun too.

You’ve met the team leader.

Now it’s time to introduce more of the mountain climbing elements.

There is a base camp

and then various camps up the mountain.

Places where the climbers set up their tents and stay for a while to train,

adjust to the higher altitude,

and plan for the next part of the climb.

At each camp there will be four training areas

that we will be working on.

# 1 NUTRITIONAL COMPONENT

making the healthiest choices in food and drink,

portion sizes

and dealing with food temptation

This backpack is the symbol the nutritional focus.

# 2 EXERCISE COMPONENT

finding enjoyable ways to move your body

everyday for a specific amount of time

These hiking boots are the symbol for the exercise focus.

#3 MENTAL COMPONENT

awareness of the impact of thoughts,

emotions and stress on our food choices.

We will learn healthy self talk statements.

This helmet is the symbol for the mental focus.

#4 SPIRITUAL COMPONENT

accessing Jesus’ power through prayer

and scripture memorization

These safety ropes are the symbol for the spiritual focus.

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There will be one small step for each of these areas for a total of 4 little steps.

We will stay at each camp for four weeks which is the standard time required to form a new habit.

A mountain is climbed one little step at a time!

Put on your helmet and climbing boots.

Grab your backpack and safety ropes and come climb with me!

Philippians 1:6 says, “Being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”

Believe those good words my dear sister!

TODAY’S LITTLE STEP: be in prayer for the climb and stop by the blog for a sneak peak at the 4 little steps.  

You’ll get an idea of the steps

and yes you can get a head start too!